down the hill loop bacci park then 6 x 1/2 mile Warner hill alternate sit/stand. used big chain ring and big cog step down per sit/stand set.

sparkpeople.com 9-Minute Seated Arm and Shoulder Workout

rebounder.

neighborhood loop.

treadmill. first run since Fairport Harbor triathlon. Pain in right knee ok but left plantar is sore. Has been sore for maybe 2-3 weeks. crap. The cortisone shot for my plantar fasciitis has worn off and the pain is back. shit.

morning rebounder.

I was the bike lead for the Rev3 half and full Ironman 1st place woman runners.

morning rebounder.

Home down to Bike & Hike to 303 & back.

loop the park.

Old Harvard to O&EC MTB Trail for 4 loops in 12:32, 12:48, 12:53, 12:26.
Total loops for the year 36.

evening loop the park.

400 w/u, 10 x 100 with 30 second rest.

morning rebounder.

evening loop the park.

home to Canal Way Visitor Hill for 8 sets of alternating sit/stand.

morning rebounder.

evening loop in the park.